Category Archives: Strength Training

Friday 04.29.16

STRENGTH – SNATCH

3 – 3 – 2 – 2 – 1 – 1

WOD

30 Lateral Barbell Burpees

400 m Run

15 Power Snatches (115/80)

800 m Run

15 Power Snatches (115/80)

400 m Run

30 Lateral Barbell Burpees

Wednesday 04.27.16

WOD:

For Time :

21 – 18 – 15 – 9 – 6 – 3

Power Snatch (75/55)

200 m Run

Strength/Accessory

12 min EMOM:

Even min: 8 Strict Press

Odd min: 8 – 10 Romanian

Deadlifts

Thursday 04.14.16

A) Strength:

Dead Lift

8 – 8 – 6 – 6 – 4 – 4 – 2 – 2

B) WOD:

  • 1 Round

100 DU/300 singles

50 Squats

25 Push Press (95/65)

  • 2 Rounds

60 DU/180 Singles

30 Squats

15 Push Press (95/65)

  • 3 Rounds

40 DU/120 singles

20 Squats

10 Push Press (95/65)

 

Tuesday 04.12.16

A) Strength WOD: A

5 x 5 Push Press (10 min Cap)

Find a 5RM (increase weight each time)

B) Strength WOD: B

5 x 5 Weighted Pull – ups

Find 5RM (increase # each time)

C) Burn Out WOD:

12 min AMRAP

12 Hang Snatch

12 OH Squat

200m Run

RX= (75/45)

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